Some have asked me about using heart rate zones / rates versus VDOT training ranges. I was introduced to the Jack Daniels VDOT training method last spring by Coach Lloyd. It had a huge impact on my marathon and triathlon season last year.
Threshold run - VDOT pace and how it matched with RPE and Heart Rate Zones:
I did my first full-blown Lactate Threshold run set of the season Tuesday (3M w/u + 3 X 10min @ LT + 4M c/d). What I found was an excellent agreement between the prescribed VDOT pace for the workout, and my corresponding heart rate during the repeats. The majority of the time, my HR was right in Zone 4 like it should be for this kind of workout. Having the Garmin 305 to record it all and download into my PC to chart it out, has been a great tool, too.
What is interesting, is that if I did the workout only using HR feedback, I would have gone out too fast in the first repeat. I felt great (since, by design, this is slower pace than the 1200m and 800m intervals done in prior weeks) and my HR was below Zone 4 for the first few minutes of the first interval. It would be easy to mess up the workout just going by RPE and/or HR. Going out too fast is one of my challenges in both speed workouts and races.
Long runs VDOT/ HR / RPE
My long runs based only on HR and RPE were too slow in years past, and not as effective as they have been this year. Doing my easy runs this year nearly 1:00/mi faster than last year, with a HR that still was properly in Zone 3 - has been a big boost for me. I have re-adjusted my RPE for this pace, and now it feels "right" too, and I can do it by feel now - but that took lots of miles to adjust to.
In conclusion:
Having a set pace to hit for the intervals using VDOT, and monitoring RPE and HR to make sure my body is properly responding has been a great combination for me this season.
Sunday, March 22, 2009
Saturday, March 21, 2009
What a long, strage trip it's been... My next career step...
On Monday, 3.30.09, I will begin a new step in my career as the "Global Purchasing and Logistics Director" with a company called "Fosbel". I will be based in Brook Park (right next to Cleveland's airport), and be responsible for operation centers in Frankfurt Germany, Kobe Japan and Shanghi China. A global industrial service company, Fosbel has active projects in about 50 coutries at any one time... from glass plants, to power plants, to coke/steel plants to petro refiners... these guys are there for "hot furnace" repairs. My team will be responsible for purchasing and distributing all of the materials and equipment around the world to these jobs.
What happeend:
Many of you know by now that I left PCC Airfoils in October, after having my only option be to relocate to Grafton, Massachusettes (not even the cool part of Mass). I started a career search just as the economic engine for the world sputtered and came to a halt. Timing is everything! But, I was financially prepared... with plenty of cash set aside for a rainy day (or year).
This is a really good reminder of how important it is to protect your liquidity by having at least 6 months of cash in reserve. If you can't build up that reserve, you are spending too quickly, and at risk of a financial disaster if things go south. Having the financial stability and peace of mind, allowed me to conduct my search with the confidence needed to get the "right" thing, and not panic for "something".
I want to give a lot of credit to Amy and my family and friends through the process. We kept our calm, didn't fight or worry much about stuff at all. A lot of factors outside of our control - so no sense in fretting over them. What was in our control was how we reacted, how I drove my search, and how we dealt with each other. We actually had a lot of fun together, and I had a rare opportunity to bond with the boys in ways I wouldn't normally get to... taking them to school every day, special little adventures, and lots of good, quality time together. Wouldn't trade that for anything!
The search process...
The search started with some interesting leads from the get-go, including an offer about a month after the search started. That offer was well below my target range, and I viewed the company with somewhat of a risky eye as well. It was too early to pounce, in my opinion. It was difficult walking away from a "bird in the hand" - but I did. That's about the time the world economy stopped. (I later found out that the plant and most of its people were later idled / laid off! Whew!)
Between Thanksgiving and Christmas - there was little action expected or happening. A few calls, an interesting lead... but not much. Except for one small company with a good opportunity. 3 interviews later, I was with the CEO... in that interview, he said "you're expensive, aren't you?" I replied "yes, but I'm very good at what I do". Well... I also was too expensive for them. Literally 30 minutes after getting the call that they can't afford me, I got a call about a great position with L'Oreal USA manufacturing. Series of interviews, but I finished 2nd place to someone more from their industry. I hate being 2nd place. But that plant required a 50 minute commute, and possible relocation after 2 years.
The same week that one died, things really picked up. Suddenly I had 5 companies going at once! Two aerospace companies... PolyOne (very close to home), Philips Healthcare and Fosbel.
I got the call about Fosbel last Wednesday - for an interview on Thursday (24 hours to prepare - FUN!). A few days later, returned for 2nd and 3rd interviews. It was a "dead heat" between me and another candidate. We both arrived at the same time for the final interview showdown... got to meet each other, size the other up and make uncomfortable small talk until time to meet with the CEO. That was interesting!
Obviously, things went well... and this Saturday morning, I went in to meet with the recuiter to find out what the offer was. I was really nervous, because the marketplace has been a wreck and most everyone was getting low-balled, but happy to take it because it was a job. I figrued I had some difficult decisions and negotiations ahead... turns out, they offerred what I was making with PCC... which was above the acceptance level I told the recruiter before. Very nicely done on their part to say "we want you, we value you, we want you to stay", instead of low-ball me and have me feel frustrated until I found something better. Good start!!
So, I guess the bottom line is that I stuck to my value system (keep the family together at home in town and not just chase $$) and had the confidence in myself that I would find the right position, and shouldn't have to take a cut in pay to do so.
What happeend:
Many of you know by now that I left PCC Airfoils in October, after having my only option be to relocate to Grafton, Massachusettes (not even the cool part of Mass). I started a career search just as the economic engine for the world sputtered and came to a halt. Timing is everything! But, I was financially prepared... with plenty of cash set aside for a rainy day (or year).
This is a really good reminder of how important it is to protect your liquidity by having at least 6 months of cash in reserve. If you can't build up that reserve, you are spending too quickly, and at risk of a financial disaster if things go south. Having the financial stability and peace of mind, allowed me to conduct my search with the confidence needed to get the "right" thing, and not panic for "something".
I want to give a lot of credit to Amy and my family and friends through the process. We kept our calm, didn't fight or worry much about stuff at all. A lot of factors outside of our control - so no sense in fretting over them. What was in our control was how we reacted, how I drove my search, and how we dealt with each other. We actually had a lot of fun together, and I had a rare opportunity to bond with the boys in ways I wouldn't normally get to... taking them to school every day, special little adventures, and lots of good, quality time together. Wouldn't trade that for anything!
The search process...
The search started with some interesting leads from the get-go, including an offer about a month after the search started. That offer was well below my target range, and I viewed the company with somewhat of a risky eye as well. It was too early to pounce, in my opinion. It was difficult walking away from a "bird in the hand" - but I did. That's about the time the world economy stopped. (I later found out that the plant and most of its people were later idled / laid off! Whew!)
Between Thanksgiving and Christmas - there was little action expected or happening. A few calls, an interesting lead... but not much. Except for one small company with a good opportunity. 3 interviews later, I was with the CEO... in that interview, he said "you're expensive, aren't you?" I replied "yes, but I'm very good at what I do". Well... I also was too expensive for them. Literally 30 minutes after getting the call that they can't afford me, I got a call about a great position with L'Oreal USA manufacturing. Series of interviews, but I finished 2nd place to someone more from their industry. I hate being 2nd place. But that plant required a 50 minute commute, and possible relocation after 2 years.
The same week that one died, things really picked up. Suddenly I had 5 companies going at once! Two aerospace companies... PolyOne (very close to home), Philips Healthcare and Fosbel.
I got the call about Fosbel last Wednesday - for an interview on Thursday (24 hours to prepare - FUN!). A few days later, returned for 2nd and 3rd interviews. It was a "dead heat" between me and another candidate. We both arrived at the same time for the final interview showdown... got to meet each other, size the other up and make uncomfortable small talk until time to meet with the CEO. That was interesting!
Obviously, things went well... and this Saturday morning, I went in to meet with the recuiter to find out what the offer was. I was really nervous, because the marketplace has been a wreck and most everyone was getting low-balled, but happy to take it because it was a job. I figrued I had some difficult decisions and negotiations ahead... turns out, they offerred what I was making with PCC... which was above the acceptance level I told the recruiter before. Very nicely done on their part to say "we want you, we value you, we want you to stay", instead of low-ball me and have me feel frustrated until I found something better. Good start!!
So, I guess the bottom line is that I stuck to my value system (keep the family together at home in town and not just chase $$) and had the confidence in myself that I would find the right position, and shouldn't have to take a cut in pay to do so.
Monday, March 16, 2009
Training summary - week of 3.09.09 --> 3.15.09
Monday - easy 90min cycle to clear the legs from the race the day before. Felt pretty good overall.
Tuesday - Postponed the normal Tuesday speedwork till Wednesday b/c of the post-race recovery. I did another easy bike (1H) and run (5M @ 8:20/mi)... Everything feels fine - just making sure not to push too hard after the race.
Wednesday - time for the first track workout at the new VDOT level (51). 5 X 1200M at 6:04/mi pace. Met Mikey Donuts there. 3.5M warm up @ 8:15/mi... then the intervals with 400M recoveries (2:15 + 1:15 stand still = 3:30 rest). Did the first one way too fast (5:50/mi pace)... But felt pretty good overall. Another 3M cool down to make it 11M total distance.
Thursday - early in the day, 1H easy cycle... then time for the group bike workout at night.
--> This was a fun and tough session led by Andy. The workout was riding the Paris-Nice Stage 6 (which the tour was riding the following morning). It was a really challenging workout. Andy did a good job setting us up for it, chasing down attacks, pushing a hard pace, and doing some very serious mountain climbs. It was really a good workout. I left huge pools of salty sweat under my bike! "Salt Spray" is back, baby!!
We had a nice get together afterwards... a beer and some really good pierogies with friends was a perfrect finish to the night. Probably a dozen people stayed after to hang out and commiserate. Nice time.
Friday - rest day. Feeling OK, but I decided to be 100% sure after two hard days... and with my first 20 mile run on the season.
Saturday - up at 5:30am for my first 20 miler of the season. Goal pace = 8:24, actual pace = 8:23. :) Felt good and strong the whole time. But pushing this pace (8:23/mi this year vs running 9:40/mi for 20 miles last year)... definitely felt like work. Didn't let pace slip on the last few miles, despite being uphill. 8:35/mi was slowest mile. I'm very pleased with this effort!!
Left water bottles on the run course the night before... didn't realize it was going to be so cold. Found at the first one frozen at mile 7... threw it inside my jacket to try to thaw it out - luckily that worked pretty well. Next time, I'll put in my salt tablets night before - that should keep them thawed next time.
Sunday - Cycled for 1H and ran 5 miles @ 8:08/mi. Didn't feel too stiff / sore after pushing the pace on the 20 miler. Thigs are going well!!
Totals for the week:
140 miles (7 hours) cycling...
41.2 miles (~6 hours)...
10,700 calories burned. (= 5 days' worth of extra food)
Good week!
Tuesday - Postponed the normal Tuesday speedwork till Wednesday b/c of the post-race recovery. I did another easy bike (1H) and run (5M @ 8:20/mi)... Everything feels fine - just making sure not to push too hard after the race.
Wednesday - time for the first track workout at the new VDOT level (51). 5 X 1200M at 6:04/mi pace. Met Mikey Donuts there. 3.5M warm up @ 8:15/mi... then the intervals with 400M recoveries (2:15 + 1:15 stand still = 3:30 rest). Did the first one way too fast (5:50/mi pace)... But felt pretty good overall. Another 3M cool down to make it 11M total distance.
Thursday - early in the day, 1H easy cycle... then time for the group bike workout at night.
--> This was a fun and tough session led by Andy. The workout was riding the Paris-Nice Stage 6 (which the tour was riding the following morning). It was a really challenging workout. Andy did a good job setting us up for it, chasing down attacks, pushing a hard pace, and doing some very serious mountain climbs. It was really a good workout. I left huge pools of salty sweat under my bike! "Salt Spray" is back, baby!!
We had a nice get together afterwards... a beer and some really good pierogies with friends was a perfrect finish to the night. Probably a dozen people stayed after to hang out and commiserate. Nice time.
Friday - rest day. Feeling OK, but I decided to be 100% sure after two hard days... and with my first 20 mile run on the season.
Saturday - up at 5:30am for my first 20 miler of the season. Goal pace = 8:24, actual pace = 8:23. :) Felt good and strong the whole time. But pushing this pace (8:23/mi this year vs running 9:40/mi for 20 miles last year)... definitely felt like work. Didn't let pace slip on the last few miles, despite being uphill. 8:35/mi was slowest mile. I'm very pleased with this effort!!
Left water bottles on the run course the night before... didn't realize it was going to be so cold. Found at the first one frozen at mile 7... threw it inside my jacket to try to thaw it out - luckily that worked pretty well. Next time, I'll put in my salt tablets night before - that should keep them thawed next time.
Sunday - Cycled for 1H and ran 5 miles @ 8:08/mi. Didn't feel too stiff / sore after pushing the pace on the 20 miler. Thigs are going well!!
Totals for the week:
140 miles (7 hours) cycling...
41.2 miles (~6 hours)...
10,700 calories burned. (= 5 days' worth of extra food)
Good week!
Wednesday, March 11, 2009
Life outside of training update...
Today was one of the best of my life! Filled with simple things...
Today I had the chance to be a "helper" in Tommy's pre-school class. It was just the BEST! There are 12 kids in the class with Tommy. A great bunch of happy little faces. I felt a little akward for the first 15 minutes or so - not sure what to do or how to act. Then things loosened up. When it was playtime, I was the star attraction... doing silly little magic tricks for the kids and just playing with them. Never had so many little smiling faces all wanting my attention (Me next, me next)! Then there was more learning to do, and finally time to read a book as a class before time to go home. About every kid in the class wanted to sit right next to me. So sweet! Tommy got to sit in my lap - so he was very happy too! It was a great experience - and I got a little more appreciation for what moms and teachers do everyday. So next time your wife is cranky - give her a hug and let it slide! Kids can definitely wear you out, even when they're good!
So then I took Tommy out for a little lunch treat afterwards. Just the two of us. As he grinned from behind his little hamburger, I asked him what he liked best about school today... he said "YOU!" and I actually got choked up. It meant a lot to him to have Dad there with him today, and it meant a lot to me too! We played around for a while at lunch... then finally made our way home.
With Tommy in bed for a deserved nap and Andy at school, Amy and I had some "quiet time" together. That was very nice... nothing special, but just the two of us in a quiet house, happy. I love this woman... after almost 17 years of being with her - I never tire of her! We've been through some real ups and downs with what life has tried to throw at us (4 years trying to have our first son, me getting laid off after turning down a relocation to Massachusetts) but we keep it in perspective, and know that getting frustrated or pissed won't change reality - so we have to do our best to roll with it, make the best, and know life isn't perfect! Works for us - really well!!
Late in the afternoon, it was time for my weekly track workout. Met Mike there. It was clear, sunny, but with a really strong wind - cold as hell! This was my first track workout since the race, where I determined my "VDOT" score to have moved up. Good news is that I'm getting fitter and faster... "bad" news is that my workout paces have to get faster now! I was running 1200M intervals in 4:36 (6:08/mi pace)... 5 of them today, with 400m recovery laps between. Ran a 3.5M warm up and a 3M cool down too... for about 11M total.
The Lake Ridge Acadamy track team was starting their workout on the track while we were there. They didn't mind us being on the track too. Plent of room for everyone. Mike ran by the group as the coach was explaining the workout to them... they were going to do 200s... (meaning 200 meters = 1/8 mile = 1/2 lap) a newbie in the group exclaimed "200 laps" and was about to quit!! Big laughter at his expense... rookies.
Mike and I each had good workouts and some good conversation before parting ways. Before he left - Mike gave me 17 BOXES of Cliff Bars from his nutrition store - that were now past date (but safe to eat - we think!). What a guy! THANKS MIKEY DONUTS!!
When I got home, the boys were goofing around, Amy was making her awesome meatballs for dinner... Murphy is back to his spunky self -and I actually was able to take him for a walk after dinner! Missed our walks at night. Was good to get him back out there!
Andy is the furthest along in "math facts" in his 2nd grade class. Finished all of addition and subtraction. His teacher asked us if it was OK to start him on multiplication. Of course we said "yes"... Andy, though, was weird about it, said he didn't want to, etc... But, he started Monday and has all the x2 mastered, and could handle any single digit multiplication problems i could throw at him - in his head tonight! I was just BLOWN AWAY! The kid's a freakin' calculator! It's great! His handwriting and grammar skills still need lots of work though... he's so much like his dad was at this age - it's spooky!
Night ended with Amy and I dipping Oreos into glasses of milk before bed...
Like I said - simple pleasures, but one of the happiest days of my life!
I am still searching for a new job - have had two "second round" interviews in the past week, with a first round scheduled for Thursday, and another to be scheduled. Got 5 calls for positions in the past 24 hours - after a week of silence! Go figure! It's a numbers game... as my friend Mike likes to remind me... and lately, thankfully, the numbers are really picking up!
Today I had the chance to be a "helper" in Tommy's pre-school class. It was just the BEST! There are 12 kids in the class with Tommy. A great bunch of happy little faces. I felt a little akward for the first 15 minutes or so - not sure what to do or how to act. Then things loosened up. When it was playtime, I was the star attraction... doing silly little magic tricks for the kids and just playing with them. Never had so many little smiling faces all wanting my attention (Me next, me next)! Then there was more learning to do, and finally time to read a book as a class before time to go home. About every kid in the class wanted to sit right next to me. So sweet! Tommy got to sit in my lap - so he was very happy too! It was a great experience - and I got a little more appreciation for what moms and teachers do everyday. So next time your wife is cranky - give her a hug and let it slide! Kids can definitely wear you out, even when they're good!
So then I took Tommy out for a little lunch treat afterwards. Just the two of us. As he grinned from behind his little hamburger, I asked him what he liked best about school today... he said "YOU!" and I actually got choked up. It meant a lot to him to have Dad there with him today, and it meant a lot to me too! We played around for a while at lunch... then finally made our way home.
With Tommy in bed for a deserved nap and Andy at school, Amy and I had some "quiet time" together. That was very nice... nothing special, but just the two of us in a quiet house, happy. I love this woman... after almost 17 years of being with her - I never tire of her! We've been through some real ups and downs with what life has tried to throw at us (4 years trying to have our first son, me getting laid off after turning down a relocation to Massachusetts) but we keep it in perspective, and know that getting frustrated or pissed won't change reality - so we have to do our best to roll with it, make the best, and know life isn't perfect! Works for us - really well!!
Late in the afternoon, it was time for my weekly track workout. Met Mike there. It was clear, sunny, but with a really strong wind - cold as hell! This was my first track workout since the race, where I determined my "VDOT" score to have moved up. Good news is that I'm getting fitter and faster... "bad" news is that my workout paces have to get faster now! I was running 1200M intervals in 4:36 (6:08/mi pace)... 5 of them today, with 400m recovery laps between. Ran a 3.5M warm up and a 3M cool down too... for about 11M total.
The Lake Ridge Acadamy track team was starting their workout on the track while we were there. They didn't mind us being on the track too. Plent of room for everyone. Mike ran by the group as the coach was explaining the workout to them... they were going to do 200s... (meaning 200 meters = 1/8 mile = 1/2 lap) a newbie in the group exclaimed "200 laps" and was about to quit!! Big laughter at his expense... rookies.
Mike and I each had good workouts and some good conversation before parting ways. Before he left - Mike gave me 17 BOXES of Cliff Bars from his nutrition store - that were now past date (but safe to eat - we think!). What a guy! THANKS MIKEY DONUTS!!
When I got home, the boys were goofing around, Amy was making her awesome meatballs for dinner... Murphy is back to his spunky self -and I actually was able to take him for a walk after dinner! Missed our walks at night. Was good to get him back out there!
Andy is the furthest along in "math facts" in his 2nd grade class. Finished all of addition and subtraction. His teacher asked us if it was OK to start him on multiplication. Of course we said "yes"... Andy, though, was weird about it, said he didn't want to, etc... But, he started Monday and has all the x2 mastered, and could handle any single digit multiplication problems i could throw at him - in his head tonight! I was just BLOWN AWAY! The kid's a freakin' calculator! It's great! His handwriting and grammar skills still need lots of work though... he's so much like his dad was at this age - it's spooky!
Night ended with Amy and I dipping Oreos into glasses of milk before bed...
Like I said - simple pleasures, but one of the happiest days of my life!
I am still searching for a new job - have had two "second round" interviews in the past week, with a first round scheduled for Thursday, and another to be scheduled. Got 5 calls for positions in the past 24 hours - after a week of silence! Go figure! It's a numbers game... as my friend Mike likes to remind me... and lately, thankfully, the numbers are really picking up!
Monday, March 9, 2009
2009 RACE SCHEDULE
May 3rd - Cincinnati Flying Pig Marathon - "A" Race
Goal = Boston Qualify 3H 15M (7:27/mi avg)...
Stretch Goal = 3H 13M... (7:22/mi avg)...
June 7th - Deer Creek Olympic Triathlon - "C" race (optional)
Goal = get first multisport race under my belt.
June 21st - Maumee Bay Olympic Triathlon - "B" Race
Goal = beat prior PR of 2H 13M 28S
Stretch Goal = break 2H 10M barrier
July 26th - IRONMAN USA - Lake Placid, NY - "A" Race
Goal = break 11H 30M barrier
Stretch Goal = any time starting with 10H XXM XXS (i'll take 10:59:59!)
August 16th - Vermillion Olympic Distance Triathlon - "B" race
Goal = top 3 age group.
September 9th - Portage Lakes Olympic Distance Triathlon Championships - "B" race
Goal - combined with points races listed above - defend 2008 Series Champion Title
Goal - top 3 age group
Goal = Boston Qualify 3H 15M (7:27/mi avg)...
Stretch Goal = 3H 13M... (7:22/mi avg)...
June 7th - Deer Creek Olympic Triathlon - "C" race (optional)
Goal = get first multisport race under my belt.
June 21st - Maumee Bay Olympic Triathlon - "B" Race
Goal = beat prior PR of 2H 13M 28S
Stretch Goal = break 2H 10M barrier
July 26th - IRONMAN USA - Lake Placid, NY - "A" Race
Goal = break 11H 30M barrier
Stretch Goal = any time starting with 10H XXM XXS (i'll take 10:59:59!)
August 16th - Vermillion Olympic Distance Triathlon - "B" race
Goal = top 3 age group.
September 9th - Portage Lakes Olympic Distance Triathlon Championships - "B" race
Goal - combined with points races listed above - defend 2008 Series Champion Title
Goal - top 3 age group
Sunday, March 8, 2009
15K Race Report
Great race today! Achieved what I wanted to, and had plenty left over! :)
Arrived at venue at 6:30am - 35F, raining, dark and foggy... ugh!
Ran a 3M warm up... 8:45/mi pace - with two 400m intervals at threshold pace (6:55/mi) to get the metabolism up and running. In the dark, in the woods... foggy and raining - really a special little warm-up!
Race plan (never ran the 15K distance before - so this was a little bit of an experiment):
First 1/3 (3.1Mi) - hold back (7:05 target), next 1/3 - hold pace (6:55 target), final 1/3 - see what I have left and go for it. Hoping to finish about 1H03M - 1H06M.
Actual race result: BINGO! First 1/3 - right at 7:05 as planned. Next 1/3 - slightly faster than target (6:51/mi)... and I had plenty for the last 3.1miles... averaged about 6:40/mi - last mile = 6:30 / mi. So every mile got faster today - perfect! Waiting for official time, but it was low 1H03M... 1st in my age group... and somewhere in the top 10 overall (5th or 6th I think).
There were a couple of times in the race for me to employ tactics... as I kept speeding up and passing people, there were a few that tried to "hang on" or "reverse the pass". I knew I was near the front of the race - and wanted to stay there. I was getting bunched up with a few runners between miles 4 and 5... waited for the section with lots of curves, to shoot ahead and get "out of sight, out of mind" from them and stay away. That part worked! Around mile 7... I had one runner (I think was in my age group) that I couldn't shake from my shoulder... he was creeping up on me again.... side by side... I waited for a little downhill/uphill to take off... and push it HARD to break his will... it finally worked... but then I couldn't relax - I could still see him 200yd back... hanging on - which kept the pressure on me to keep my pace - but he never closed the gap again! This added an exciting dimension to my race experience - besides finding out how I would race at this distance.
Finished feeling good, like I worked, but had plenty left to give - either more distance at that pace, or could have gone faster in the race. Liked that feeling a lot!
Did a 2M cool down afterwards... felt good.
So, I consider today, a great success! Got out of it what I wanted to. My VDOT score for the day is a 50... with the conditions, add another point... so I'm now at VDOT 51 (up one from January and up 3 points from this time last year! WOO HOO!
Arrived at venue at 6:30am - 35F, raining, dark and foggy... ugh!
Ran a 3M warm up... 8:45/mi pace - with two 400m intervals at threshold pace (6:55/mi) to get the metabolism up and running. In the dark, in the woods... foggy and raining - really a special little warm-up!
Race plan (never ran the 15K distance before - so this was a little bit of an experiment):
First 1/3 (3.1Mi) - hold back (7:05 target), next 1/3 - hold pace (6:55 target), final 1/3 - see what I have left and go for it. Hoping to finish about 1H03M - 1H06M.
Actual race result: BINGO! First 1/3 - right at 7:05 as planned. Next 1/3 - slightly faster than target (6:51/mi)... and I had plenty for the last 3.1miles... averaged about 6:40/mi - last mile = 6:30 / mi. So every mile got faster today - perfect! Waiting for official time, but it was low 1H03M... 1st in my age group... and somewhere in the top 10 overall (5th or 6th I think).
There were a couple of times in the race for me to employ tactics... as I kept speeding up and passing people, there were a few that tried to "hang on" or "reverse the pass". I knew I was near the front of the race - and wanted to stay there. I was getting bunched up with a few runners between miles 4 and 5... waited for the section with lots of curves, to shoot ahead and get "out of sight, out of mind" from them and stay away. That part worked! Around mile 7... I had one runner (I think was in my age group) that I couldn't shake from my shoulder... he was creeping up on me again.... side by side... I waited for a little downhill/uphill to take off... and push it HARD to break his will... it finally worked... but then I couldn't relax - I could still see him 200yd back... hanging on - which kept the pressure on me to keep my pace - but he never closed the gap again! This added an exciting dimension to my race experience - besides finding out how I would race at this distance.
Finished feeling good, like I worked, but had plenty left to give - either more distance at that pace, or could have gone faster in the race. Liked that feeling a lot!
Did a 2M cool down afterwards... felt good.
So, I consider today, a great success! Got out of it what I wanted to. My VDOT score for the day is a 50... with the conditions, add another point... so I'm now at VDOT 51 (up one from January and up 3 points from this time last year! WOO HOO!
Winter training update... important pace lessons!
Well - I keep up with my Facebook account very well - this blog, not so much!
I've been working myself hard this season. Officially into both the Ironman program (IM USA - Lake Placid, NY - July 26th), as well as the program specific to the 2009 Cincinnati Flying Pig Marathon (May 3rd).
Last year, my problem was that I was too slow during my long, slow distance workouts. A slave to my Heart Rate Monitor, I thought keeping to the low end of zone 3 was best. I was doing long runs at like 9:30/mi last year (about 1:00/mi too slow for my VDOT of 48)... until Coach Lloyd realized that I was going too slow for my easy runs (in March)... by then it was too late to build the true base that I needed to live up to my potential in the marathon. I was doing my interval and threshold work at the right VDOT paces, but not my medium and long runs. I faded in the last 3 miles of the marathon last year, but still posted a 9 minute improvement over prior year! From 3:29 to 3:20. I was pleased, but learned a very important lesson about intensity for ALL workouts.
This year - different story. My early 2M time trial put me at VDOT 49-50 to start the season. I have been right on 8:30/mi pace for all of my easy / long runs. And my HR is staying in zone 3, except for occasional drift out of the zone near the end of the really long runs (especially when I get my clothing choices wrong and overheat!).
So, my running is going beautifully! (except for the little 2 week calf tweak situation, that is well behind me).
Cycling - got a serious kick in the butt this winter when I hooked up with the Second Sole / Spin Multisport team workouts. 2 hours of killer intensity and cadence work. Love the group, the workouts and the intensity I bring out of myself while doing them Beauty is that everyone is together, on their own bikes/trainers, and can work as hard as they chose to, with great leadership up front.
Same story on easy / long intensity this year vs last year... my cycling (espeically on trainer) was too low last year (like zone 2 to a little of zone 3)... this year, well into zone 3... and more drills / specific pace / cadence work too!
Swimming feels great, but due to uncertainty regarding where my next job will be located, I've not committed to a gym yet full time... so I've been hopping around, pool to pool. But my workouts and paces are going well so far... dropped LSD / easy pace by nearly 15sec/100Y... and sprints / intervals are going well!
Well - that's all for now!
I've been working myself hard this season. Officially into both the Ironman program (IM USA - Lake Placid, NY - July 26th), as well as the program specific to the 2009 Cincinnati Flying Pig Marathon (May 3rd).
Last year, my problem was that I was too slow during my long, slow distance workouts. A slave to my Heart Rate Monitor, I thought keeping to the low end of zone 3 was best. I was doing long runs at like 9:30/mi last year (about 1:00/mi too slow for my VDOT of 48)... until Coach Lloyd realized that I was going too slow for my easy runs (in March)... by then it was too late to build the true base that I needed to live up to my potential in the marathon. I was doing my interval and threshold work at the right VDOT paces, but not my medium and long runs. I faded in the last 3 miles of the marathon last year, but still posted a 9 minute improvement over prior year! From 3:29 to 3:20. I was pleased, but learned a very important lesson about intensity for ALL workouts.
This year - different story. My early 2M time trial put me at VDOT 49-50 to start the season. I have been right on 8:30/mi pace for all of my easy / long runs. And my HR is staying in zone 3, except for occasional drift out of the zone near the end of the really long runs (especially when I get my clothing choices wrong and overheat!).
So, my running is going beautifully! (except for the little 2 week calf tweak situation, that is well behind me).
Cycling - got a serious kick in the butt this winter when I hooked up with the Second Sole / Spin Multisport team workouts. 2 hours of killer intensity and cadence work. Love the group, the workouts and the intensity I bring out of myself while doing them Beauty is that everyone is together, on their own bikes/trainers, and can work as hard as they chose to, with great leadership up front.
Same story on easy / long intensity this year vs last year... my cycling (espeically on trainer) was too low last year (like zone 2 to a little of zone 3)... this year, well into zone 3... and more drills / specific pace / cadence work too!
Swimming feels great, but due to uncertainty regarding where my next job will be located, I've not committed to a gym yet full time... so I've been hopping around, pool to pool. But my workouts and paces are going well so far... dropped LSD / easy pace by nearly 15sec/100Y... and sprints / intervals are going well!
Well - that's all for now!
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